CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Sling Shot circuit activation

+ Banded Samson-Hip Flexor stretch/Wrist stretch


Front Squats, 5 x 3 AT 90% or so from your best set of 3 last week

Take 4′ To build up to your starting weight then go every 2 minutes.

Front Squat (5 x 3 )


3 x 8/8 Split Squats (every 2 Minutes)

– Go a little heavier then last week


Metcon (Time)

3 Rounds for time:

75 Double Unders

35 Thrusters 45/35

25/18 Calorie Row

*Use 150 Singles OR 75 plate jumps on a 45lb Hi-Temp bumper

* If your front rack is more harmful then good for thrusters use DB’s 20/15 ALSO will be considered RX

Cool Down/Stretch

– Foam roll/smash Calves/Achilles/Quads/Hip Flexors

– Couch Stretch, Calf Stretch, Frog Stretch, Double Pigeon, Low Back Twist